1. Side Squat Flamingo

Stand to the side of step, with left foot on top of step. Lower into a squat, reaching both arms straight out in front of chest.

B.

Rise up out of squat, and as legs extend, shift weight into left leg and stand up on top of step, bending right knee and curling heel behind body as you tighten abs, squeeze inner thighs together, and bend elbows behind torso. Step back to the starting position and repeat. Complete all reps on the first side, then switch legs and repeat to complete the set.

Sets:

3

Reps:

20

2. Rear Raising Lunge

Begin in a split stance with right foot on top of a box or step. Lower into a lunge, bending back knee directly under hip, as both arms extend overhead.

B.

Shift weight into right leg and stand up onto step, extending left (back) leg straight behind hip as arms lower by sides (avoid leaning forward with torso as leg lifts). Hold for 1 count, then lower to return to the starting position. Complete all reps on the first side, then switch legs and repeat to complete the set.

Sets:

3

Reps:

20

3. Inner-Thigh Star

Begin in a full side plank with left foot on top of step, right foot pointed, with toes lightly tapped on the floor in front of step. Extend top arm to ceiling above shoulder, bottom arm positioned directly under shoulder for support.

B.

Tighten abs and lift bottom leg up, crossing the midline of body, rotating heel slightly up to ceiling. Hold for 1 count, then lower to return to the starting position. Complete all reps on the first side, then switch legs and repeat to complete the set.

Sets:

3

Reps:

20

4. Single-Leg Bridge

Lie faceup with elbows bent 90-degrees by sides, feet flexed, and heels on top of step (bring hips close enough to step that knees line up over hips). Extend left leg as straight as possible to ceiling.

B.

Tighten abs and press elbows down into the floor to lift hips, driving left heel up towards ceiling. Lower hips to floor, only lightly tapping the ground before lifting back up. Complete all reps on the first side, then switch legs and repeat to complete the set.